week 2

Week 1 should now be comfortably behind you and it's time to start Week 2 of the one fifty dips program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form dips as you can comfortably manage. Stress your arms by all means, but please don't go beyond the safety limit. The number of dips you complete will determine at which level of the program you'll start Week 3. Perform this test within 24-48 hours of completing Week 2. Good luck!

week 2: pick the same column as you did in week 1

Day 1

rest 60 seconds between each SET (longer if required)

up to 6 dips

7 - 13 dips

14 - 26 dips

set 1

5

12

18

set 2

8

14

18

set 3

5

10

13

set 4

5

10

13

set 5

max (at least 8)

max (at least 14)

max (at least 18)

Day 2

rest 90 seconds between each SET (longer if required)

set 1

6

13

16

set 2

8

15

20

set 3

5

12

15

set 4

5

12

15

set 5

max (at least 9)

max (at least 15)

max (at least 20)

Day 3

rest 120 seconds between each SET (longer if required)

set 1

6

15

20

set 2

9

15

21

set 3

6

13

16

set 4

6

13

16

set 5

max (at least 10)

max (at least 18)

max (at least 25)

Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form dips as you can comfortably manage. Make a note of how many dips you complete, and move on to Week 3. Hope you're ready for the next level!